Warm-up
• Tabata Air Bike
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
Strength
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM
Conditioning
For max reps:
• Tabata Kettlebell Swings 53/35#
• Tabata Toes to Bar
• Tabata Sumo Deadlift High Pulls 75/55#
• Tabata Push Press 75/55#
Score = total reps from all tabata rounds. Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. No additional rest in between tabatas.